Sauna: What is its importance for athletes? And how to use it?

Although it doesn't seem like it, summer is slowly leaving and that usually means shorter days and longer nights, among other things. If you're still hesitant about what activity is actually appropriate to fill the early evenings, try thinking about the sauna. This seemingly inconspicuous activity has a huge use not only for strength athletes. Find out more about the benefits, the correct procedure and the different types of saunas in this article.

What is a sauna? And how does it differ from steam?

When you walk into a spa, you're likely to encounter two very similar types of rooms. The first is steam saunas, which usually have a temperature of only 50°C or so, but have up to 100% relative humidity. Steam is most often recommended for people with respiratory problems and you can probably tell by the fact that the inside of thethe interior cladding is not made of wood but of some moisture-resistant and easy-to-wash material such as tiles. The other option is conventional saunas, which often use higher temperatures and humidity up to about 20%. However, there are many different types of saunas, of which the following are undoubtedly worth mentioning:

• Tropical saunas, which try to imitate a tropical climate. It has a much higher humidity but a lower temperature of only up to about 75 °C.
• The herbal sauna, which can be as low as 50 °C and also has relatively low humidity, but is characterised, for example, by various aromatic essences that make the sauna smell good.
• Salt sauna, which is also around 50 °C but offers slightly higher humidity.
• the classic Finnish sauna, which is the most common type of sauna and offers a temperature of between 85 and 95 °C and a humidity of only between 10 and 20 %.

So you really have a range of options. When you come to one of the big wellness centres, you will probably have a variety of different saunas to choose from, and if you arebeginners, we definitely recommend starting at a lower temperature and then gradually getting used to the warmer saunas.

What are the benefits of a sauna?

The sauna has a huge number of benefits for a person, and no one is likely tosurprised that staying warm was recommended by the ancient Greeks and Romans. So let's take a look at what benefits scientific studies have found in the sauna:

Possible effects on the immune system

Starting to sauna before the onset of respiratory disease season can definitely be a good idea. There are a number of studies that show the ability of sauna use to reduce the risk of colds, flus and other respiratory diseases. Other research suggests that sauna use may significantly increase the number ofwhite blood cell count, and interestingly, this increase is even significantly higher in athletes than in non-athletes. It is the white blood cells that are indispensable for our immune system and are involved in the fight against various viruses, bacteria and other pathogens.

Potential impact on cardiovascular health

Some analyses have also shown that sauna can prevent some cardiovascular and neurodegenerative disorders. Other studies have also suggested that sauna use may be a protective factor against the development of sudden cardiacdeath, fatal ischaemic heart disease and other potential cardiovascular diseases. At the same time, however, the study authors add that sauna is a recommended health benefitalthough more studies are still needed to confirm their results.

A way to reduce stress

Another of the logical (but highly individual) benefits is that the sauna can help you relax, unwind and relieve accumulated stress. Wellness centres are usually very pleasant places where you can indulge in some good stress relief between sauna sessions. tea or a small meal, relax in the relaxation rooms and forget about the stress of, for example, a demanding job. If you feel good in the sauna, of course, this is a great benefit. But if you don't seek out that kind of environment, you'll probably look to the sauna for relaxation and relaxation.other activities for relaxation - sports, walks or even watching films are great options.

Potential skin benefits

Women in particular will also appreciate the potential benefits that sauna bathing can bring to your skin. As experts mention, sauna use improves blood circulation to the skin, which looks healthier and, while sweatingwhile you sweat, some of the accumulated toxins leave your skin, so a sauna session can be really good for your skin. However, the sauna is not suitable for everyone and people with skin problems should stay in the sauna to be on the safe side should only try it out first or consult their dermatologist before entering.

Possible effects on performance in athletes

If you are a regular athlete, you may also be interested in the benefits of sauna on your performance. And a number of studies have been conducted on this topic. One, for example, found that athletes visiting a steam room after training three times a week performed better during a weight-bearing Another study found a temporary increase in growth hormone production.

Although many people take the benefits of the sauna for granted, there are critical voices that also need to be mentioned for the objectivity of this article. Some researchers argue that many of the studies that have been done have major flaws, such as only working with a narrowly defined group of people (e.g. young and healthy athletes) or has very few participants (<40). It is therefore good to think of sauna as a way of relaxation with possible positive health effects, but on the other hand it should not be seen as a necessity or a guarantee for a healthy lifestyle.

What should a sauna session look like?

Of course, a sauna should first and foremost be a pleasant relaxation, but even so, there are a few rules that we recommend everyone to follow:

Before the sauna

Although many people think of the sauna as a way to relax, it is actually quite demanding on the body due to the heat and sweating. Therefore, we should always go to the sauna relaxed and should not have too much hungry or, for example, exhausted from a hard sports training session. When you come to a spa, we definitely recommend taking a shower and leaving any accessories in your locker that could either burn you or get damaged. From my own experience, I know that a Garmin watch, for example, can handle several sauna cycles without any problems, but I still prefer not to take it into the sauna.Once you've had a shower and then dried off, you're ready to head into the sauna.

In the sauna

Before entering the sauna itself, you should remove your swimsuit and wrap yourself in a sheet or towel. Although some spas don't quite require it, your skin can breathe better without a swimsuit and you'll feel better too. If that doesn't sound comfortable, you can buy sauna kilts for a few crowns, which you can wrap yourself in (there are versions for men and women) and put a sheet underneath. You can lie or sit in the sauna, and for beginners, sitting may be a better option. It's also a good idea to choose the lower levels of the sauna, as the upper ones are usually warmer. However, if you have any musculoskeletal problems, for examplesuch as varicose veins, it may be preferable to lie down. In this case, however, it is a good idea to consult a doctor about visiting the sauna. The length of time you spend in the sauna is individual and you can of course get used to the heat. Untrained visitors may only need 5 to 10 minutes, while trained visitors can last up to 25 minutes. However, it is important to monitor your body's reactions and if you feel nauseous, leave the sauna immediately.

After a sauna session

Once you have left the sauna, it is usually recommended to cool down. This should reflect your state of health and if you have never been in a sauna before, we definitely recommend going under the lukewarm water first and cooling down gradually. Of course, once you know how you react to the sudden change in temperature, you can automatically reach for the ice shower (except for people with hypertension, for whom this is not recommended) or use a cooling pool. However, it is still a good idea to take a shower before entering the pool for hygiene reasons. Once you have cooled down, it is a good idea to take a break, which should be at least as long as the sauna. It is a good idea to gradually sip water or some other non-alcoholic liquid during this break, as you can sweat a lot in the sauna. Some spas serve coffee and alcohol, among other things, but neither is recommended.

Depending on how you feel, it is recommended to have about 3 to 4 sauna cycles during a spa stay, followed by a cool down and rest. Since you can excrete several grams of sodium in one litre of sweat, it may not be a bad idea to replenish some minerals when you return from the sauna. Our ranking of the best multivitamins and multiminerals can help you choose the best supplements.

A few words in conclusion

The main thing you should take away from today's article is that sauna usem can offer your body a range of potentially beneficial effects. However, as some studies have slightly questioned the benefits of sauna, we recommend that you consider it primarily as a great form of relaxation. Well, that's it for this article - if you have any questions about itquestions about this article, feel free to ask in the comments, where we'll be happy to help.